I adopted a running schedule a few weeks ago to help with my training. I am currently following a 16-week schedule, but this setup could easily be shortened or lengthened. Here it is:
Monday: run 30-45 minutes
Tuesday: cross train 45-60 minutes
Wednesday: run 45-60 minutes
Thursday: run 30-45 minutes
Friday: cross train 45-60 minutes
Saturday: long run 8-15 miles (varies by week)
Sunday: rest
For cross training I have been attending spin classes, snowshoeing or cross country skiing. If I choose snowshoeing or cross country skiing, I make sure to do it for at least an hour and try to push myself with speed, distance and steeper terrain.
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